Rapid Fire

From building a strength & conditioning program from scratch to leading national initiatives for high school strength coaches, Amanda Berg has made a major impact in the field. In this episode, we dive deep into the systems, culture and curriculum she’s developed over nearly two decades, and how she’s helping coaches nationwide do the same (make sure to stick around for the 25% off code to her course!). Coach Berg shares her journey from college softball and military service to becoming a driving force in high school strength & conditioning. She breaks down her movement-first philosophy, athlete and non-athlete integration, auto-regulation systems and the progression models that have transformed her program. Plus, we explore her leadership role with the NHSSCA and the push for qualified strength coaches in every high school. Whether you’re in the private sector, at the high school level or coaching teams, you’ll take away actionable ideas to improve your training environment immediately.  What You’ll Learn in This Episode: How Coach Berg grew a “weight room supervisor” role into a full-scale high school S&C program at Dassel-Cokato HS Her drop-down menu progression system for squat, hinge and press movements using TeamBuildr Balancing athletes and non-athletes in the same class without sacrificing quality Why she uses a “stoplight” auto-regulation system for game-day readiness The NHSSCA’s mission to get qualified strength coaches in front of every high school athlete Why “cardio is not conditioning” and the real keys to sport-specific readiness How military lessons shaped her views on over-conditioning and athlete care Practical fundraising and space-expansion tips for high school weight rooms  Key Quotes: “Weightlifting will literally save your life. If you learn it at 15, you can come back to it at 33, 43, or any age.”  “Cardio is not conditioning. Conditioning is preparing athletes to perform at their highest level when it matters most.” “Some of the best movers in class aren’t just athletes—they’re role models that accelerate learning for everyone.” “The stoplight system puts decision-making in the hands of the athlete. It teaches them to adjust training based on readiness.”  Resources & Links: Amanda on Instagram: @chargertough NHSSCA: https://nhssca.us TeamBuildr Course: Building a Strength Training Curriculum CourseUse code PEstrength for a free 30-day TeamBuildr trial + 25% off the course  Connect with Us: Subscribe to Rapid Fire on Apple Podcasts, Spotify, or your favorite player If you enjoyed the episode, leave us a ⭐⭐⭐⭐⭐ review—it helps us grow! Host: Justin Ochoa on Instagram Follow SimpliFaster on Instagram, X and LinkedIn 

Episode Summary: Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and training philosophy.  Key Takeaways: Youth Training Principles: Coordination over output. Layer in motor control, skipping, games and fundamental movement patterns. Common Mistakes: Overloading young athletes too early. Lack of recovery. Too much organized sport, not enough play. Tech at Farm & Forge: Vitruve VBT, Keiser, 1080 Sprint, Hawkin Dynamics, Z-Tread, FiyrPod GPS & Rock Daisy AMS. Private Sector Potential: Opportunity to build deeper athlete relationships over time, track long-term development and prioritize longevity in pros.  Notable Quotes: “The way we train some of our 10-year-olds and a 10-year NFL vet looks very similar.” “Specificity is about knowing when to apply stimulus, not doing something that just looks sport-specific.” “You don’t see results if you don’t recover—training adaptation doesn’t happen in the session, it happens after.” “Parents want advanced too early. But if your training age is low, you shouldn’t skip the foundational work.” “Your facility might be five-star, but if the steak is bad, nobody’s coming back. The product matters.”  Timestamps:  00:00 – Intro & Pacers fandom  01:30 – Cody’s move to Nashville and Farm & Forge Club  03:20 – Non-negotiables in youth development  06:00 – Common training mistakes for kids  09:00 – Navigating tough conversations with parents  11:00 – The myth of advanced training for youth  13:00 – Full tech breakdown at the new facility  18:30 – Assessment process & AMS integration  22:00 – Training youth vs. pros: principles & adjustments  27:00 – Why training a 10-year-old is more like training an NFL vet than you'd think  29:00 – Where to find Cody & facility updates  Connect with Cody Hughes: Instagram / Twitter: @CLH_strength Website: clhstrength.com Facility: @thefarmandforgeclub 

In this episode of Rapid Fire, Host Justin Ochoa connects with George Greene — Director of High Performance at UMass Football — for a deep dive into holistic athlete management at the college level. George shares how he’s building trust with a brand-new roster, how data helps shape practice and training, and why being a good human is performance coaching. You’ll hear about:Managing staff, sport coaches, and athletes through one connected vision.Using force plates, NordBord, and Catapult data to drive decisions.Creating buy-in with college athletes.Supporting young coaches and interns with confidence and opportunity.Turning the dining hall into a secret weapon for performance.A powerful episode for any coach looking to lead people, not just programs.Key QuotesOn player buy-in: “If they don’t believe in you, they’ll never believe in the program.”On sports science tools: “The data is only as good as what you’re willing to act on.”On managing teams: “We’re not strength staff vs. sport coach — we’re one team, chasing one goal.”On young coaches: “Give them the floor. Give them reps. Then step back and watch them grow.”On culture change: “You don’t flip a culture overnight — you cook it slow and stay consistent.”Time-Stamps00:00–03:00 — Intro and George’s background03:00–06:30 — Managing staff and building alignment between departments06:30–11:00 — Using Hawkin Dynamics, NordBord, and Catapult for better decisions11:00–17:30 — Creating buy-in with new athletes and building trust first17:30–23:30 — George’s holistic performance model: sleep, food, training, recovery23:30–28:00 — Teaching young coaches how to lead with confidence and context28:00–32:00 — Training culture at UMass and building long-term adaptations32:00–35:00 — UMass Dining: an underappreciated performance edge35:00–End — Final thoughts, leadership advice, and where to connect with GeorgeConnect with George GreeneInstagram/Twitter: @greenestrength Email: ggreen@umass.edu

Episode SummaryIn this episode of Rapid Fire, Justin Ochoa sits down with Kyle Brown — former Team USA Skeleton athlete, Owner of Kyle Brown Performance and Northeast Speed Lab Director for Universal Speed Rating (USR). Kyle dives into:His transition from sprinting on ice to sprinting development as a coach.The power of data with USR — and how it's changing the game for athletes of all ages.Lessons learned from Mike Boyle, Les Spellman and Stu McMillan.His strategies for scaling a business with his name on it.And why early sport specialization might be one of the biggest threats to athletic development.They wrap up with the first-ever lightning round of rapid-fire questions covering favorite lifts, pizza toppings, speed training mistakes, pet peeves and more.Key QuotesOn USR’s value: “Data is great. But what you do with the data — that’s where USR really separates itself.”On scaling a personal brand: “My goal is for every client to feel like I was there… even if I wasn’t coaching them that day.”On lifting year-round: “If you’re not going to play another sport, weightlifting should be your other sport.”On specialization: “Specialization is killing athletic potential. It’s okay to suck at something — go get better.”On business systems: “Hire people who believe in your philosophy. Then build systems that let you step back and still deliver results.”Time-Stamps00:00–03:00 — Kyle’s intro and background in skeleton racing03:00–06:00 — Competing on the World Cup circuit + training with Mike Boyle06:00–12:00 — What is Universal Speed Rating (USR) and how Speed Labs work12:00–16:30 — Mentorship from Boyle, Spellman, Stu McMillan & carrying that into business16:30–21:30 — How to scale a business built on your name + staffing and delegation advice21:30–28:00 — Inside KBP’s athlete onboarding, assessments, and daily programming28:00–34:00 — The dangers of early specialization + why lifting should be the "other sport"34:00–36:30 — Encouraging kids to try new sports and lean into challenge36:30–40:00 — 🔥 First-ever Rapid Fire Lightning Round40:00–End — Where to find Kyle and how to get involved with USRConnect with Kyle BrownInstagram (Personal): @kylebrown_baaInstagram (Business): @kbptrainingWebsite: kbptraining.comUniversal Speed Rating: universalspeedrating.com

Episode SummaryIn this episode of Rapid Fire, Justin welcomes Rodrigo Alvira Isla, Head Strength and Conditioning Coach for the Motor City Cruise, the NBA G-League affiliate of the Detroit Pistons. Rodrigo shares insights into his journey through the S&C industry, from internships to his current position in the Detroit Pistons organization. He shares how he filters useful tech data in high-level environments and gives a deep analysis of countermovement jump (CMJ) force plate testing.The two also discuss the importance of making training enjoyable and sustainable for pro athletes, as well as the evolving use of velocity-based training (VBT) beyond traditional velocity zones.A must-listen for anyone passionate about performance, coaching and building human connections in sport.Time-Stamps00:00-02:20 — Rodrigo's path: From visa struggles to NBA/G-League coaching.02:20-08:20 — How Rodrigo filters valuable tech in a data-saturated environment.08:20-17:00 — Deep dive: How to read force plate CMJ data effectively.17:00-23:30 — Building enjoyable, sustainable training environments for athletes.23:30-35:00 — Rethinking VBT: Moving beyond traditional velocity zones.35:00-42:00 — Life and career advice for young coaches: relationships, patience and persistence.42:00-End — Rodrigo's projects, Spaniard Performance Podcast and final thoughts.Major TakeawaysSelective Tech Usage: Don't overwhelm athletes — use simple, repeatable tests like the CMJ and learn to extract deep insights from a single jump.Real-World Force Plate Applications: Focus on curve smoothness, left-right asymmetries and understanding how propulsion stems from good deceleration.Training Buy-In: Building trust and adapting to athlete needs is more effective than rigid, one-size-fits-all lifting protocols during the season.Updated VBT Thinking:Forget rigid "velocity zones."Focus on intent (moving fast) and use real-time velocities to adjust training loads.Program by effort and velocity loss instead of just reps and percentages.Relationships Drive Careers: Knowledge matters, but your ability to connect, stay humble and be persistent ultimately opens doors.Connect with RodrigoInstagram: @spaniardperformance Podcast: Spaniard Performance PodcastAs always, make sure to share & review this episode!

Podcast SummaryIn this episode of Rapid Fire by SimpliFaster, host Justin Ochoa connects with Matt Tometz to dive into the evolution of his role from strength coach (Formerly: TC Boost, Northwestern) to marketing manager at 1080 Motion. The conversation spans topics like load velocity profiling, the power of being data-informed over data-driven, how to coach speed effectively with limited equipment, and the broader role of sports tech in coaching. Tometz shares both high-level philosophy and practical coaching hacks for improving performance outcomes, regardless of budget.Timestamps00:00 – 01:00 | Introduction & Catching Up Justin introduces Matt Tometz (aka Coach Big Toe). The two reconnect and discuss how their paths originally crossed through 1080 and mutual contacts.01:00 – 03:30 | Transition to 1080 & New Role Matt shares his move from on-floor coaching to leading marketing at 1080. He explains how his coaching experience, content creation skills, and product familiarity made the transition natural.03:30 – 06:15 | Load Velocity Profiling & “Peaking Out” They dive into LVP basics. Matt explains the concept of “peaking out” — ensuring an athlete hits top velocity at each load for valid data. He discusses how that impacts profiling accuracy and programming.06:15 – 09:00 | Troubleshooting Profiling: Load, Distance, and R² Justin asks how to respond if an athlete doesn’t peak. Matt introduces the “triangle” approach: coach's eye, athlete feedback, and the data. He breaks down the importance of maintaining consistent protocols and explains how R² helps validate the profile.09:00 – 10:30 | What’s a Good R²? Matt suggests aiming for R² > 0.97–0.98. Below that range likely indicates a flawed profile or poor execution, in which case it’s best to repeat the session.10:30 – 14:00 | Coaching with Tech vs. Coaching without It Justin asks about Matt’s perspective on sports tech. Matt emphasizes that tech is just hardware — it’s how you use it that matters. He shares how he ran his own experiments with 1080 at TC Boost and how good training doesn’t require fancy tools.14:00 – 16:45 | What Tech Adds: Precision, Not Necessity Matt breaks down how coaches can now “put fingers on” previously invisible performance factors. He explains metrics like RF max, DRF, V max, and V zero. He also contrasts old-school Excel-based workflows with today's instant software outputs.16:45 – 20:30 | Data-Informed vs. Data-Driven Matt explains the difference: - *Data-driven* = letting the data dictate every decision - *Data-informed* = using data alongside coaching judgment He gives a practical example of adjusting RF max thresholds to better fit a team’s needs.20:30 – 24:00 | Best Low-Cost Tools for Speed Training Matt outlines his favorite affordable tools—specifically thick resistance bands (~$60) used in a double-loop configuration. He prefers them to friction-based devices due to smoother resistance and versatility.24:00 – 27:00 | Velocity Decrement Without Expensive Tech He explains how coaches can simulate velocity-based programming using time and distance. Example: if an athlete runs 10 yards in 2 seconds unresisted, aim for 4 seconds to simulate 50% VDEC. He shares how he scaled this with large groups using run rockets and manual timing.27:00 – 29:00 | Where to Find Matt & Final Thoughts Matt plugs his social media (@CoachBigToe), YouTube, podcast, and Patreon, where he posts exclusive articles. Make sure to give Matt a follow!

SummaryIn this episode, Justin Ochoa interviews Coach Daniel Quesenberry from Ravenwood High School, discussing his speed-first mentality,  implementation of RPR (Reflexive Performance Reset) in training, the use of sports technology and evolving training methods over a 20 year career. Coach Quesenberry shares insights on how prioritizing speed has transformed their training approach, the importance of athlete health and building a culture of fitness that extends beyond football.Coach Q mentions some of his favorite tech to use in training, such as Catapult GPS, Skyhook Jump Mats and aims to get Velocity Based Training as a next step for the program. But also shares how simplicity and fundamentals always remain important for young athletes to master and understand to build a foundation for a successful development journey.TakeawaysImplementing RPR takes minimal time but offers substantial benefits.Sports technology like Catapult aids in tracking athlete performance in real time.How less conditioning and better managed practices led to enhanced results.The benefits of speed training to CNS and how it impacts strength as well.The impact that the Sprint Based Football system has made at Ravenwood.Timeline00:00: Introduction to Coach Q03:09: Implementing RPR in Training06:01: Utilizing Sports Technology in Training08:51: Evolving Training Methods for Speed11:52: Changing Perspectives on Conditioning14:56: Building a Culture of Health and FitnessStream the episode on Spotify or iTunes, and make sure to follow Dan on social media!

Episode SummaryIn this episode, 2-time NCAA champion, Molly Binetti of South Carolina WBB, shares her unique approach to athletic development, emphasizing the importance of playful, ground-based movement, individualized programming and balancing technology with simplicity in training. She discusses the varying training age levels of athletes and the necessity of tailored methods to enhance both performance and health. Binetti also provides insights into the evolution of women's basketball and the critical role of foundational training in long-term success.Key TakeawaysThe best athletes aren’t just the strongest or fastest—they’re the best movers.Playful, ground-based movements improve engagement and athletic development.Many elite basketball players lack foundational technique due to early specialization.Training must be individualized to meet each athlete’s unique needs.Technology is useful, but great coaching remains the most important factor.Simplicity in training often leads to the best results.Aerobic training plays a key role in recovery and overall fitness.Healthy athletes are the foundation of successful teams.The evolution of women’s basketball requires new, adaptive training strategies.Memorable Quotes🗣 "The best athletes are the best movers."🗣 "Good coaching doesn’t require a lot of tech."🗣 "Simplicity in training often leads to the best results."🗣 "Healthy players are the key to winning."Timestamps Breakdown00:00 – Introduction to Athletic Development 01:01 – The Power of Playful Movements in Training 03:01 – Skill vs. Athleticism: A Basketball Perspective 05:03 – Navigating Different Training Ages in College Athletics 08:06 – The Impact of Individualized Programming 10:00 – The Role of Technology in Strength & Conditioning 12:59 – Simplicity vs. Complexity: Finding the Right Balance 16:03 – Shifting Perspectives in Modern Training 20:00 – Closing Thoughts & Final TakeawaysStream the episode on Spotify or iTunes, and make sure to follow Hunter on social media!

Hunter Eisenhower, Associate Head Coach of Sports Performance at Arizona State, showcases his innovative Force System, focusing on high, fast, slow, and human forces to tailor training for athletes. He debunks myths around jump testing and the use of force plates, emphasizing that understanding data is crucial for optimal performance. Eisenhower challenges the relevance of traditional maximal strength training, arguing that managing fatigue plays a more vital role in performance. He also teases an upcoming mentorship program to share deeper insights into these concepts.

In this Rapid Fire episode, Victoria Saucedo shares her approach to maximizing training strategies for college basketball players in the "new era" of the game. She discusses how to balance training loads, optimize recovery protocols, and ensure athletes stay fresh throughout a long season with more travel and outside stressors than ever. With the demands of college basketball constantly increasing, smart training & recovery practices are essential for performance and injury prevention."Recovery isn’t just about what you do after practice—it’s about how you prepare before it even starts." A proactive approach leads to better long-term results."Fatigue is the enemy of performance. Managing it should be a priority, not an afterthought." Recovery is just as important as strength and conditioning."If you’re not sleeping, you’re not recovering." The basics—sleep, nutrition, hydration—always come first."The best recovery strategy is the one athletes will actually use." Compliance matters more than having a perfect plan on paper.Load Management is Key – Coaches must carefully balance intensity, volume, and recovery to keep athletes fresh.Recovery is More Than Just Rest – Active strategies like mobility work, nutrition, hydration, and sleep hygiene make a significant impact.Simple is Effective – The best recovery strategies are ones that athletes can easily integrate into their routines.Monitoring Fatigue Helps Prevent Injuries – Understanding when to push and when to pull back is crucial for long-term performance.Culture Drives Compliance – Athletes are more likely to buy into recovery when they see results and understand its importance.Basketball is a high-volume, high-intensity sport. Without proper recovery strategies, athletes risk injury, burnout, and performance decline. Implementing smart, effective recovery methods ensures consistency and durability throughout the season.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.